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January 2016
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Dr. Don a M rtin a n u a h S
Thank You Austin
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T H E
I N D O O R
G Y M
F O R
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P E O P L E
Jan.16
The Good Stuff
38 The Starting on Page
Inspiration Issue Meet five folks who have overcome adversity, achieved their dreams and shattered expectations.
Trailing Ahead / 32
Austin’s three major trail projects are in development and expected to bring big changes.
Fit Crawl: Trail of Lights Edition / 68
Daily Greens Sha una M a rt i n
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photography by Brian Fitzsimmons
A photo essay of 2015’s final Fit Crawl.
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Highlights
60 Nutrition
Salmon en Papillote / 18
A fresh, fast and easy way to prepare a flavorful salmon dish.
Read & Feed / 20
Favorite finds for those who like to devour books as much as food.
Protein Powder Picks / 24
18
A dietitian’s breakdown of different protein powder options.
Culture
Should I Workout Today? / 27
If Beyoncé can make time to do her squats, so can you.
Austin Can / 28
An Austin Can Academy basketball coach uses his sport to break barriers and inspire students.
Style
DIY Fitness Hacks / 52
Save money while getting creative with Do-It-Yourself ice packs, energy chews and more.
Inspirational Apparel / 56
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These clothes will get you motivated to move.
TRE 2015 Recap / 60
The Running Event showcases the best of what’s to come in the world of running apparel and products.
Wellness
Healing at Home / 64
For your not-so-urgent emergencies, here’s how to tend to common wounds and injuries.
Healthy Helpings / 66
A variety of scientific findings that explore relevant health-related subjects.
Fitness
Anatomy of Push-Ups / 71
Challenge your strength by changing up your push-ups.
Keep the Bucket Full / 74
A workout that will improve your technique by keeping your pelvis in alignment and translate to running and weightlifting.
Events / 78 Rides + Races / 80 Discover! / 82
photography by Brian Fitzsimmons; Jana Birchum, Formula4 Media; Kevin Brice Photography
82
From the Publisher / 10 Contributors / 12 #KeepAustinFit / 14 Exposure / 16
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pUBLISHER’S lETTER
am a big believer in the concept that "words matter" and I take my responsibility of writing to you each month very seriously. So, as I contemplated what musings I might launch at you in this new year, it occurred to me that my 12 year soliloquy was in dire need of modification. For almost 150 months, I have had the distinct privilege of spouting off in the hope that it might be of some benefit to those of you who were inclined to listen (or rather, read). Almost 150,000 words have come between us and I am deeply grateful for this unique opportunity. But now, I think it's time to share new perspectives and let you get to know the AFM team in a more intimate way. Although you will regularly be reading our editor Gretchen Goswitz’s rundown of what each respective issue is about from here on out, we plan to occasionally switch things up. Every few months, AFM will deviate from the traditional editor’s letter and replace it with a letter penned by one of our other staff members. Since each of them experience different facets of our business and interact with you in different ways, I anticipate a very diverse set of topics and perspectives. To be frank, my expectation is that this letter will be transformed into a much more interesting and compelling read as you get to hear from the whole team.Our desire is to make it fun, informative and entertaining, so please let us know how we are doing as we experiment with you in this new dialogue. Now before you celebrate my exit, I may be back from time to time just to keep my hand in the game, because I know I'll miss you. Thanks, for putting up with me every month for so long and I sincerely hope you enjoy this new approach and remember always keep yourself and Austin Fit! Warm regards for a wonderful 2016. Signing off. Keep Austin Fit,
Lou Earle, Publisher, CEO
and Renew
W
hat a fantastic way to kick off the new year! First and foremost, I want to thank Lou for passing the torch and entrusting me with the honor of crafting this letter. Every month, he puts his heart into his message and I vow to do the same. January is a special month particularly for our community. Gym memberships ramp up, new fitness goals are set and we’re diligent about following a better diet as New Year’s resolutions fuel everyone from the regular couch potatoes to elite athletes. Many of us take this time to reevaluate our goals, which is why we thought the Inspiration Issue was perfect for this time of year. We’re all on a different path, facing distinct challenges, and as a result, certain stories may evoke a stronger response than others. Whether you’re inspired by the octogenarian who proves that age really is just a number or the fivetime Olympic medalist who helped put U.S. women’s soccer on the map, I hope this issue aides you in finding the spark that’ll keep you chasing your own goals. My resolution for 2016 is to make every issue of this magazine better than the last. There’s no shortage of extraordinary events and people in this city, that’s for sure. I’m looking forward to this next year and hope to make the most of this opportunity to share those stories with you all. Keep Austin Fit, Gretchen Goswitz, Managing Editor
10 austinfItmagazine.com / 01.16
photography by Dennis Burnett
I
Passing of the Torch Reflect
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Contributors
Thank you to AFM’s contributors who make this magazine a worthy source of health and fitness information in Austin.
Publisher/CEO Louis M. Earle COO/Associate Publisher Alex Earle
Becky Simpson
Becky Simpson is an illustrator, author and graphic designer based in Austin, Texas. She’s both author and illustrator of the book I’d Rather Be Short and is currently finishing up her second book, The Roommate Book. Her work reflects her passions for connection, process and play. During her Adobe creative residency, she is focused on the creative process of designing a sustainable illustration business, and is excited to experience mentorship and growth as an artist by exploring new methods and mediums. You can follow her on Instagram and Twitter and shop her goods on Etsy.
Kevin Garner
Kevin Garner is the founder and owner of Kevin Garner Photography. Originally born and raised in South Carolina, he now works as a freelance artist here in Austin. Since receiving his bachelor’s degree in fashion photography, Garner has worked in the field of dance choreography, as a stylist for Neiman Marcus, and has held a position on Aveda's artistic team.
Angela Vega
Hailing from Katy, Angela attended the University of Texas at Austin to receive a B.B.A. and B.S. in Advertising. In college, she found a passion for fitness that led her to a personal trainer’s certification and competitive racing in a wide range of events, from the Texas Tri Series to the Boston Marathon. She believes anyone can be an athlete with practice, passion, and purpose, which is why she challenged herself in over 80 events in 5 years. When she isn’t hitting the gym or the trails in the Austin area, she runs the performance marketing team at Kasasa by BancVue and writes for her blog, GetSumRun.
David Leffler
David Leffler was born and raised in Austin, Texas. He is a graduate of the University of Texas, where he worked as a sports columnist for The Daily Texan. His interests include athletics and mentorship, which has led him to several stints as a YMCA youth basketball coach. When he’s not writing you can find him playing softball with a local outfit, The Belly Itchers, hanging by a swimming hole and spending time with his family.
Darryl Payne, Jr.
Darryl Payne, Jr., a graduate of Auguste Escoffier School of Culinary Arts, is a production chef at the Whole Foods Market Downtown location as well as a personal chef with a mission to deliver good, upscale food through accessible means. When Darryl is not behind the knife cooking in a kitchen, he can be found on a track in Austin or at Austin Simply Fit training for the Olympic Games in the 400-meter hurdles. Food and fitness affects his faith and positively directs his behavior on a level that transcends his own understanding. It is the fuel and the very purpose behind his lifestyle: Try Anything. Do Not Be Outworked. Never Stop.
Jessica Frey
Jessica is an awardwinning commercial and international wedding photographer based in Austin, Texas. She is a native Austinite and a proud 2004 graduate from Texas A&M. Whoop! After spending the past 10 years living in California, she's happy to be settled back home in Austin. Jessica's passion for photography has taken her all over the world photographing weddings and couples in Costa Rica, Europe, Thailand, Hawaii and New Zealand. She and her husband recently took 4 months off after his time in the Marine Corps to backpack around the world. When she is not traveling or working you can find her walking around Lady Bird Lake.
Managing eDITOR Gretchen Goswitz Creative Director Weston Carls Advertising Consultants Betty Davis, Brian Martinez, Andrea Rayner Operations & Content Coordinator Devyn Bernal Writers Carrie Barrett, Nicole Beckley, Devyn Bernal, Tony Dreibus, Tori Jarzabkowski, David Leffler, Darryl Payne, Jr., Angela Vega, Diane Vives, Jill Watson Proofreader Ramona Flume Design Intern Oksana Hays General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com 512.407.8383 editorial Submissions gretchen@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.
Please recycle this magazine
12 austinfItmagazine.com / 01.16
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Workout Video
This month, AFM trainer Diane Vives focuses on improving technique. Using a simple analogy to be mindful of our hips can help avoid unwanted low back stress or pain that leads to inactivity due to injury. Revision Last month, in our 2015 AFM Best of Awards issue, there was a misprint. The true winners of the “Best Pilates Instructor Category” were: 1. Maja Kermath • 2. Tobie Funte Flannery • 3. Liana Mauro Congratulations!
New T-Shirts & Tanks Available! We know you’d shout it from the rooftops if you could, but there’s an even better way to tell people that you keep Austin fit. Head to our website to check out the new AFM merch: new t-shirts for men and tank tops for women. It’s also a great gift for the upcoming holiday season!
New Year’s Resolution
Last month, we conducted a survey to find out what the top New Year’s resolutions were among our readers. Here are the results: 1. Stay fit and healthy 2. Lose weight 3. Eat better 4. Travel more 5. Read more 14 austinfItmagazine.com / 01.16
photo by Jessica Frey Photography
We're more than just a monthly publication. Join us online and on our social networks to see the additional awesomeness we're up to.
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Nutrition
Serves 2
What You Need
Salmon en Papillote By Darryl Payne, Jr., Whole Foods Market—Lamar
This salmon recipe is so simple that it is impossible to mess up. The parchment packet locks in all the contents, so the fish and vegetables retain flavorful moisture. Low fat, high protein and nutrient dense, this is the perfect way to ring in the new year with a fast start. 18 austinfItmagazine.com / 01.16
How to Make It 1. Heat oven to 375 Fahrenheit. In a mixing bowl add the asparagus, carrots, mushrooms and scallions; toss in olive oil. 2. Season fish with salt, pepper and lemon zest. 3. Cut a 12”x15” piece of parchment or baking paper and fold in half, creasing the paper lengthwise. In the middle of one folded half, place in order: half of the carrots and asparagus, radish slices, one salmon filet, then top with mushroom mix, scallions, and sprig of thyme. Drizzle half of the white wine (or water) over the fish and seal the parchment with small pleats, forming a packet to steam the fish and veggies. 4. Place in the oven for about 10 minutes for a thoroughly cooked fish. To serve, place the entire parchment packet on a plate and cut the paper right down the center. Enjoy!
photography by Brian Fitzsimmons
2 salmon filets (about 4-5 oz. each) ½ lb asparagus, trimmed and halved lengthwise ½ lb small rainbow carrots, peeled and halved lengthwise ½ cup red radishes, sliced thinly ¼ cup shiitake mushrooms, sliced thinly ¼ cup oyster mushrooms, sliced thinly ½ cup scallions, sliced thinly 1 tbsp. extra virgin olive oil 2 sprigs fresh thyme 1 lemon, zested Salt & pepper, to taste ¼ cup white wine or water
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Nutrition
Read & Feed By Gretchen Goswitz
For those who like to devour books as much as food
20 austinfItmagazine.com / 01.16
Franklin Barbecue: A Meat-Smoking Manifesto
Aaron Franklin & Jordan Mackay Aaron Franklin, of the highly praised Franklin Barbecue joint, has become a household name in Austin thanks to his award-winning menu of meats. The popular pitmaster shares his knowledge behind the art and science of all aspects involved with smoking meats so that readers can achieve the best barbecue in their own backyard. Don’t expect to find coveted recipes or secret spices; instead, this book is a guide, providing concepts, plans, and pointers. Even if you incorporate just a few of Franklin’s techniques, your meat-smoking skills will see a noticeable improvement.
A Bowlful of Broth
photography by Brian Fitzsimmons
Miranda Ballard, Ryland Peters & Small The glory of broth is that is can be made from vegetables, animal cuts or fish bones, and can be consumed as a drink, flavoring, or used as a base in soups and stews. This simplistic yet versatile liquid also comes with the added bonus of enormous health benefits. If you’re trying to live more sustainably, making broth out of unwanted or leftover food is a great way to implement that practice. Page after page, the recipes will have you craving soup for every meal.
01.16 / austinfItmagazine.com
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Nutrition
Bread-Free Bread
Nerissa Oden For those who are abiding by a gluten-free, grainfree diet, finding a great bread replacement can be a challenge. Luckily, Nerissa Oden has come up with the most creative recipes for bread-free bread. The book is broken down in a way that teaches you how to make a number of sandwich breads, muffins, crackers, biscuits, cookies and cakes, so you can be set for any and every occasion. Even if you’re not on any kind of elimination diet, the unique recipes like lemon garlic spinach bread, Texas traditional okra bread, or mushroom biscuits, will rival your traditional loaf and lure you into trying something new.
Austin Breakfast Tacos
photography by Brian Fitzsimmons
Mando Rayo & Jarod Neece Take a trip outside of Texas and you’ll find non-natives inquiring, “What’s a breakfast taco?” to which you should inform them that although there’s a taco for every occasion and persuasion, the breakfast taco is king. This book contains mouthwatering recipes from your favorite joints in the Capital City, as well as stories, interviews and profiles on the people who crafted them and major influencers in the city (such as John Conley of the Austin Marathon and Tim and Karrie League of the Alamo Drafthouse, to name a few). Although no two breakfast tacos in this city are the same, the authors masterfully convey the essence of what makes the Austin breakfast taco a treasure. As Juan Meza aka Don Juan of Juan in a Million says, “Tacos are easy!”—and we agree. That’s the beauty of it.
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Vegan Survival Guide to Austin
Carolyn Tracy & Julie Wernersbach Although Texas is a meat mecca, Austin still remains a vegan-friendly city. Not only does this book primarily contain all the hot spots for vegan fare, but it also includes an entire chapter dedicated to the culture and community in Austin. It pays tribute to notable vegans in the area, suggests locally-made grocery staples, and throws in a few recipes throughout. This exhaustive assessment makes vegan living easy, readily-accessible, and above all, delicious.
The Natural Beauty Solution
Mary Helen Leonard Technically, this book isn’t a cookbook or a book devoted to food, but it does contain recipes and the ingredients needed are probably already in your kitchen. What goes on your body is just as important as what goes into it, which is why this Austin author gathered her simplest yet most effective recipes for anyone wanting to make a break from commercial skin and haircare products. Additionally, this book educates by troubleshooting common issues like acne, eczema, dandruff and more. 01.16 / austinfItmagazine.com
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Nutrition
Whey
Casein
Hemp
Soy
By Tori Jarzabkowski, M.S., R.D., L.D.
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photos by Jessica Frey Photography
Protein O Powder Picks
nce upon a time, protein powder was thought of as a supplement for only the most serious of athletes or bodybuilders. And back then, only the most serious of competitors wanted to consume these powdered supplements, as their taste and questionable ingredient list left much to be desired. Thankfully, protein powders have come a long way from the chalky, tasteless, or chemical-filled supplements of yore. Today, there’s an option for every diet and a flavor for every palate, along with better ingredients and fewer artificial additives. But walk into a health food store or down the supplement aisle, and it can be a bit overwhelming, which is why I constantly get asked what to look for when choosing a protein powder supplement. While I prefer my clients to get their protein from actual food, protein powders can be a quick and convenient way to ensure you’re getting enough. In fact, some dishes can benefit from a little extra protein, and let’s face it, adding a scoop of vanilla protein powder tastes much better than blending a chicken breast into your post exercise smoothie.
WHEY PROTEIN
PROS: Little Miss Muffet must have been weight training when she requested her curds and whey, as research shows that this type of protein is tops for building muscle mass. A huge benefit of whey is its ability to enter into your bloodstream more quickly than other proteins, which makes it the perfect protein for those wanting to get ripped. For best results, consume your whey protein within 45–60 minutes post-workout. CONS: Those with dairy allergies or sensitivities should stay away from whey as it is a milk-based protein. In addition, not all whey protein powders are created equal. Several of the most popular whey supplements contain high amounts of artificial sweeteners, dyes, and other sketchy additives, so be sure to read your labels before buying. MORE ABOUT WHEY: There are two main types of whey protein powders: whey protein concentrate, and whey protein isolate. The difference? Whey concentrate is made by taking the whey protein source and then removing the non-protein parts by "concentrating" and filtering the supplement. This results in a powder that is around 70 to 80 percent pure protein, with the remaining percentage made of leftover carbohydrates and fat. As for whey isolate supplements, this type of whey will undergo even more processing and filtering to get a product that’s higher in protein (around 90%). Both types are fine to consume, however, prices for isolate powders tend to be more expensive due to extra processing and a higher protein content.
CASEIN PROTEIN
PROS: Like whey, casein protein is derived from dairy and a great choice when trying to build muscle mass. The major difference between whey and casein lies in how quickly these proteins enter your bloodstream— while whey is known for being speedy, casein protein takes considerably longer. While this may seem like a drawback, the ability to be released more slowly makes casein the ideal protein to consume before bedtime when wanting more muscle mass. CONS: Like whey, those with a lactose or dairy intolerance should also steer clear of casein protein powders. MORE ABOUT CASEIN: Casein belongs to the group of proteins called complete proteins, which means that these proteins contain all 9 essential amino acids. Why does this matter? Your body can’t make essential amino acids on its own, and complete proteins are better utilized than incomplete proteins. Whey is another complete protein, along with the next protein on our list which is…
K Karen Knight
EGG WHITE PROTEIN
PROS: The name says it all—this type of protein is made from dried egg whites that have been processed into powder. Egg white protein digests slower than whey, but faster than casein, and is popular among Paleo diet devotees. CONS: While egg white protein is a smart choice for those wanting a protein supplement, whey and casein protein powders are still superior for bulking up muscles. And if you prefer to buy your eggs cage-free and organic, finding this in a protein powder may prove difficult.
SOY PROTEIN
PROS: By now, you’re probably wondering what a vegan exerciser should take, since all of the options above are animal or dairy sourced. Enter soy, one of the only plant-based proteins that belongs to the complete protein class. Soy protein digests at a moderate rate, and these types of powders are often lower in cost than some whey or casein supplements. CONS: When it comes to the research regarding soy, the jury is still out as to whether soy actually helps or harms our bodies. While some studies have shown benefits such as better heart health, others have warned about potential hormonal imbalances or increased risks for certain cancers. Another con: for those concerned about GMOs, soy is among the most common genetically modified crops. MORE ON SOY: From a muscle-building perspective, soy remains the best plant source for bigger biceps.
PLANT-BASED PROTEIN POWDERS (i.e. Hemp, Pea, Brown Rice)
PROS: While animal proteins may get all the glory, plants (yes, plants) contain high quality protein too! Aside from the power of protein, many plant-based supplements are higher in other beneficial nutrients such as fiber or omega-3 fatty acids. CONS: Most single-sourced plant protein powders are incomplete proteins, which decreases the amount of protein actually utilized by the body. Not to worry though— many plant powders contain a variety of different protein sources to ensure that all the essential amino acids are present, making it better absorbed by the body. afm
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CULTURE Can I tell you a secret? Even the most active, fitness-loving people struggle to get up and workout. Everyone needs a little push sometimes. For those who are second guessing their decision to go to the gym or hit the trail, refer to this flowchart.
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CULTURE
Coach Townsend
Austin Can
A local basketball program’s full-court press on success and second chances. By David Leffler
B
ryan Townsend takes a sip of his drink and eyes my voice recorder nervously. He’ll do just about anything to pretend he isn’t being interviewed. It’s obvious he doesn’t crave the spotlight or like the sound of his own voice—a surprising trait for a man who commands the attention of dozens of teenagers every day. Townsend is a ninth grade english teacher and head basketball coach at the Austin Can Academy, a charter school for at-risk youth whose overwhelmingly difficult circumstances at home have led to their leaving the traditional public school setting. This school—one of 11 Can Academies statewide— provides second chances to its predominantly African-American and Latino student body through an accelerated and alternative curriculum. “We take in kids who have been kicked out,
28 austinfItmagazine.com / 01.16
dropped out, or had to take a break from school for reasons ranging from legal issues and absent parents to having children of their own,” Townsend explains. Oftentimes, their potential is overshadowed by the challenges they’re facing outside of school. To appreciate this program, you need to understand how razor-thin the margin of error is for its participants. “Many students don’t have supportive households to return to, so we try to provide them with an opportunity to flourish,” Townsend says. “They’ve had a lot of people let them down, which has deprived them of guidance and more importantly, opportunity.” Most of his players lack a support structure and struggle to meet societal standards. “So much of success in life revolves around selflessness. But these kids have had to look out for their own and
“Maybe I have a small impact on their lives, maybe I don’t at all. Simply witnessing these kids’ lives take shape in a positive way is something I’ll never forget,” he says. “Ultimately, you just hope they remember the smiles, the laughter and the bonding moments.”
“THE DUST ON MY BOOTS AND THE RHYTHM ON MY FEET SAY KILIMANJARO” fight for everything they’ve ever gotten,” Townsend reflects. “By design, that goes against everything you try to accomplish as a coach.” To overcome this survivalist mindset, Townsend has to soften the hard exteriors his players put up. “Their anger is a shield you have to break down to reach them,” he says. “This is easier said than done, especially if you’ve never seen the things these kids have.” Townsend admits he’s been shocked by the stories his players have told him. He didn’t grow up in a tough neighborhood or without a parent. Instead, he was born and raised in Indianapolis by loving parents and grandparents, something many of his players have never known. “I’ve always kept this in mind. Extenuating circumstances occur in these kids’ lives on a daily basis, to the point that they’re completely numb to it,” he says. “Their resilience is unlike anything I’ve ever seen.” Despite their differences, Townsend and his players share an important passion: basketball. The team, aptly named the Crusaders, breaks barriers that are otherwise divisive. “It’s the great equalizer. We’re all ball players when we step on the court together, which allows us to speak a common language and block out all the distractions life can bring,” he smiles. “Once I’ve earned their respect in that venue, they allow me to approach them as an teacher, coach, and mentor.”
But Townsend isn’t naïve. The reality that he’s not just competing with other teams, but against deeply ingrained economic, social, and racial issues isn’t lost on him; that is why his mission is to create a family atmosphere in which confidence can be built and success is bred. Although he personalizes his approach for each player, Townsend sets goals— such as a 3.0 team-wide GPA—to provide structure and create a culture of accountability. Thanks to this, over 50 players have graduated during his tenure—no small feat given the circumstances. And yet, the Crusaders have accomplished plenty on the court over the years, including a Final Four-run in the Texas Charter School State Playoffs in 2012. Still, Townsend insists that his coaching merit is not measured by wins and losses but by opportunities created for his players. As always, Townsend has high expectations for the Crusaders this season. But regardless of their record, he knows countless memories will be made, friendships formed, and lessons learned. “Maybe I have a small impact on their lives, maybe I don’t at all. Simply witnessing these kids’ lives take shape in a positive way is something I’ll never forget,” he says. “Ultimately, you just hope they remember the smiles, the laughter and the bonding moments.” afm
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CULTURE
New to Austin Studios and stores for fitness-minded folks
WILD ARROW wild-arrow.com Wild Arrow is bringing a fun flair to fitness and yoga mats. The online boutique was started by two UT students (roommates, best friends—you know how college goes) who shared a passion for business and adventure. For those who love to shop local, the mats are produced in the heart of Austin. From cactus prints to southwestern patterns, Wild Arrow fitness mats make a bold statement, and will continue to do so with a variety of new designs launching in the near future. These mats are so chic, everyone in yoga class will be asking you where they can buy one.
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PLATES ON PLATES 9607 Research Blvd., Ste 675 Proper nutrition is essential to achieving your health goals, regardless of whether you’re trying to lose weight, gain muscle or perform better. The challenge is often knowing how to eat right in order to make the most of your training. This is the core of Plates on Plates Fitness, a new high-intensity interval training boot camp here in town. Additionally, they provide you with pre-made meals before sending you on your way to a better bill of health. The full-body workouts coupled with the delicious dishes are a winning combination, and will put you on the fast track to noticeable results. Plates on Plates is offering an approach to fitness and nutrition that can be molded to anyone’s lifestyle—no excuses.
At the Breast and Body Center of Austin, BoardCertified Plastic Surgeons Dr. Ned Snyder IV and Dr. Robert Whitfield and our entire team are dedicated to your overall health and happiness through personalized care before, during, and after your surgery. Your very best outcome is our highest goal. Collectively, our surgeons represent a wealth of 20+ years of experience in cancer reconstruction and cosmetic surgeries. Our physician team is peer reviewed and recognized on the prestigious list of Best Doctors in America.
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EASTWEST BOTTLERS eastwestbottlers.com From an array of apothecary goods including soaps and aftershave balms, home items such as candles, and press-worthy fragrances, the stench of gym clothes and sweat will soon be no more. The EastWest signature colognes Moonshine and Bluegrass have already been highly praised by various publications, and the women’s Speakeasy perfume have savory notes that convey sophistication. EastWest is all about providing the best quality products through small-batch processing as well as running their business and treating their customers with southern values.
COVE 1318 South Congress Ave. Cove is making an upgrade and moving from their temporary space into a two story, custom designed shop. This women’s boutique is native to Austin but the products are inspired from world travels and retreats. Browse through the assortment of swimwear, casual wear, and accessories, or stop by to simply enjoy the ambience of South Congress Avenue and take part in prime people watching through the extraordinary floor-to-ceiling windows. The selection at Cove offers the Austin woman a type of style that can’t be found anywhere else in town. From swimwear, to everyday-wear, to accessories, allow your trip to Cove to inspire elegance and effortlessly escape the ordinary. 01.16 / austinfItmagazine.com
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( 5 12) 5 3 3 - 9900 BreastAndBodyCenterOfAustin.com BreastAndBodyCenterOfAustin
State of Current Trail Projects By
C a r r i e
Ba r r e t t
“The Trail is where we all connect locally,� says Susan Rankin, Executive Director of The Trail Foundation. Literally and figuratively, her words are true for sure. As the proverbial city limits of Austin continue to expand, so too, does our need for improved trail systems both in and around the city. We know there are several trail projects in the works at any given time, but want to update you on three major projects that not only impact the city, but also surrounding areas for families, commuters and fitness enthusiasts alike.
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Trail Bridge at Congress Avenue
Most recently, The Trail Foundation announced its latest project to continue their enhancements of the Butler Trail at Lady Bird Lake—the Trail Bridge at Congress Avenue project—a major upgrade of the trail under the north end of the Ann W. Richards Congress Avenue Bridge. If you're familiar with the trail, then you know that area on the north side of the trail near Congress Avenue currently offers little visibility of what may be coming at you from the opposite direction. As trail traffic increases, so does the need for these types of safety and visibility improvements. As of now, the bridge is six feet wide. In their recent “State of the Trail” address, The Trail Foundation indicated that the new bridge will increase the width of the trail to 14 feet, enhance pedestrian and bicyclist safety, make the area ADA-accessible, greatly improve the visual appeal, provide connectivity with the Waller Creek area, create a beautiful site from which to view the Congress Avenue bats, and lower the city’s maintenance costs. Currently, this project is in the design and engineering phases, and Rankin expects construction to start by Fall of 2016 and finish within a year. The good news? There will be very little disruption to the daily pedestrian activity in that area, and any trail closures would take
Interested in giving back? Contact The Trail Foundation and learn about the many ways to give back (thetrailfoundation.org/give/ways-togive/) via donations, sponsorships, memorial gifts and more. Take advantage of the generous matching pledge drive led by a commitment of $1.25 million by Mr. Robert F. Smith, the founder, chairman and chief executive officer of Vista Equity Partners. Every dollar raised up to $1.25 million will be matched by a donation of his own.
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State of Current Trail Projects
Existing Trail Bridge at Congress Avenue
Proposed Trail Bridge at Congress Avenue
The Violet Crown Trail
Proposed Trail Bridge at Congress Avenue
place at night when there is little to no foot traffic. The current route will remain open until the new overwater route is completed after which the old section will be removed. Endorsed by ADAPT (the local ADA organization), the Downtown Austin Alliance and BikeAustin, The Trail Bridge at Congress Avenue will not only increase the safety of the Butler Trail at Lady Bird Lake, but also enhance the aesthetic and beauty of our city's crown jewel. In addition to the Congress Avenue Bridge project, The Trail Foundation continues to lead many ongoing restoration projects including Lakeshore Park on the new Boardwalk's eastern end and the Butler Trail Ecological Restoration. “My goal is to make our trail better for the thousands of residents who use it daily,” stressed Rankin. “Research has shown that humans have increased health effects from exercising in a healthy environment, and that's what we work to create at The Trail Foundation.”
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If you live in South Austin and the Hays County area, there's no doubt you'll be How Can You Support the excited to hear about the updates on Violet Crown Trail Project? the new Violet Crown Trail. In August Become a Member of the Trail 2015, the first six miles of Austin's newly hillcountryconservancy.org/get-involved/ established mixed-use trail was unveiled vct-memberships/ for public use. The north end of the trail Volunteer Your Time starts in Zilker Park as part of the Barton hillcountryconservancy.org/get-involved/ Creek Greenbelt and extends down to volunteer/ Sunset Valley near Hwy 290. The newest south trailhead entrance is accessible near the Spec’s parking lot at Brodie Lane in Sunset Valley. Along the path, clearly marked trailheads direct users along the six-mile trek and point the way to connect with the Barton Creek Greenbelt. The terrain of this trail varies from crushed granite, to rocky pathways, single track, loose rock and even creek crossings (which are mostly dry) that are perfect for a family hike, trail runners, and experienced mountain bikers. Caution: If you’re brand new to mountain biking, you may want to avoid this stretch as you may find yourself walking your bike through some of the more technical areas. What began as a vision of the Hill Country Conservancy in 1999 to create the first regional trail system in Central Texas, is gradually turning into a 30-mile reality of mixed-use trails for hiking and biking, green spaces, and parks for area neighborhoods. Work is being done with the cooperation of the Conservancy along with the City of Austin Public Works and Parks and Recreation Departments. Each are working on different areas of the trail under the same guidelines and safety considerations. Once completed, explains director of events and communications, Hannah Morgan Cofer, this trail will connect with the Veloway and Lady Bird Johnson Wildflower Center and extend further south into Hays County, where it will connect with access to area neighborhoods and their trail systems, a library, shopping center and public parks. Plus, she mentioned, the terrain of this portion of the trail will generally be wider and more user friendly for commuters, cyclists, bird enthusiasts and others who are interested in exploring these natural and protected lands. In fact, this year we can expect extensive work to be done and completed on the next seven miles of the trail that will connect with The Veloway Bike Path and the Lady Bird Johnson Wildflower Center.
Wastewater averaging begins mid-November, and determines your monthly wastewater charge for the next year. Learn more at: Austintexas.gov/department/WastewaterAveraging
State of Current Trail Projects
MoPac Mobility Bridges
If it's true that we’re all connected, then the MoPac Mobility Bridge project is certainly helping to bridge that gap. If you’ve driven on MoPac near the 360/Barton Creek Area then you've surely noticed construction in the area that includes a new overhead bridge extending across 360. No, this isn't for another lane of cars, but rather a cyclist and pedestrian trail for those who are commuting from the Southwest area of town. Those who are familiar with cycling in the city (and the infamous Dam Loop/Southwest Parkway area) know that you can ride your bike South towards Southwest Parkway over MoPac utilizing the very wide shoulder, but it’s virtually impossible to ride back North on MoPac. In fact, it just isn't recommended at all. In a joint effort between the City of Austin, the Texas Department of Transportation and the Capital Area Metropolitan Planning Organization, the MoPac Mobility Bridge Project seeks to alleviate this frustration and provide a safe, efficient way to and from the downtown area, Butler Trail at Lady Bird Lake and Zilker Park via new bridge systems that will take commuters up and over traffic. The project will includes approximately two miles of bicycle, pedestrian, and motor vehicle mobility improvements in the MoPac corridor from near Loop 360 to Southwest Parkway. At time of publication, progress continues on this project with expected completion date of late Spring 2016.
We all know that the city is growing at an alarming rate, but it's also important to know that there are several nonprofit and city organizations working day and night to continue
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MoPac Mobility Bridge Project For more information, including updates and renderings, visit: austintexas.gov/page/MoPac-bicycle-and-pedestrian-bridge-project
to improve the quality of life for residents who love commuting safely, participating in outdoor activities, and retaining the natural beauty of Austin.
We encourage you to support these and other projects who have a similar goal in mind: Keeping Austin beautiful (and maybe a little weird). afm
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Shauna Martin
Wes Hurt
Beto Boggiano Lifelong resolutions
Meet five folks who have overcome adversity, achieved their dreams and shattered expectations.
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A Clean Start
Wes Hurt, CLEAN Cause Water
W
es Hurt isn’t a man of subtleties. He’s in your face. He’s enthusiastic. And yeah, he’s a little all over the place. But when he’s rolling, it’s a sight to behold. It’s a sunny December day and Hurt and I are driving around Austin in his black pickup swapping life stories. He’s dressed casually—blue jeans, a red vneck, and sneakers—and has long brown hair that falls onto his shoulders. He seems completely in control as we riff, telling story after story with intermittent exclamations of “dude!” and “I’m telling you, man!” But things weren’t always this way. Less than two years ago, Hurt was in the throes of addiction and depression. Despite launching the wildly successful Hey Cupcake! franchise—an iconic Austin eatery known for its innovative take on sweet treats—he was spiraling down a path of self-destruction and outright insanity. “I’d always had trouble drinking and drugging, but things took a serious turn when the emotional pressures of life and running a business led me to opiates,” he explains. “That was really the beginning of the end.” Before long he was addicted to prescription painkillers, consuming as many as 35 Vicodins a day. His wife, Sheila, kicked him out of his house, so he was living in a warehouse smoking crack with a homeless man who he refers to simply as ‘Uncle Frank.’ Hurt’s life was circling the drain, and he knew it. “I thought of just about every way I could kill myself,” admits Hurt. “I was right there. I was standing on the edge of the cliff ready to take the leap.” But when Hurt looked into the abyss that lay beyond that cliff, he didn’t like what he saw. He saw cold, utter emptiness. He saw regret. At that moment he realized that, as depressed and frustrated as he was, he didn’t want to die. He wasn’t ready to go. Hurt breaks from telling his story for a moment. We’re sitting in his backyard now, and the sun is peeking through surrounding trees as dusk settles around us. Tears well up in his eyes as he looks up at me, half of his face covered in shadow. He takes a deep breath and gathers
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himself. “I’m sorry man. I just haven’t thought about some of this stuff in a while. It’s really shaking me up,” he exhales. Hurt attributes this as the first of two life-saving epiphanies. The second came about a week later. “My heart just sort of fluttered inexplicably. I can’t really articulate it, but I knew it was from the drugs. I thought I was going to die then and there,” he says, struggling to speak. Staring wide-eyed at his mortality, he was convinced his time had come. “Those two experiences changed me,” he reflects. “I had to get out of there.” Hurt called Sheila and told her everything. She demanded that he come home immediately if he wanted to get clean. She was bawling when he walked through the front door. “I knew the time for a real change had arrived,” he sighs. “The next day was the beginning of a life I’d never previously known.” That was over a year and a half ago. Hurt’s never looked back, trying to quench his insatiable thirst for creative stimulation. Clear-headed and motivated, Hurt regained faith in his ability to inspire. “I started getting that spark again, which hadn’t happened in years. Within 30 days of getting sober, I came up with the idea I’d long been searching for,” he smiles. That idea was CLEAN Cause, a premium bottled water company with an ambitious mission: to donate 50% of its profit to aid people struggling with alcoholism and drug addiction. “Addiction is a massive problem that nobody wants to talk about. People are dying from it every day, and we need to do something,” he says. “People often think it’s impossible to combine consumerism with a cause; but we’re bringing those two worlds together harmoniously, and we’re doing it now.” Pairing his personal story of addiction with his proven business savvy, Hurt has quickly rolled out production for CLEAN Cause. The company currently features three types of water products: a premium purified, an electrolyte, and a sparkling mineral. Each bears CLEAN’s
mission of aid and recovery in bold lettering. Although they are currently limited to the Austin area, Hurt has extensive plans to expand regionally and eventually nationally. The company’s new line of organic energy drinks—launching in early 2016 in grapefruit, coconut, and blackberry pomegranate flavors—should increase its visibility. Hurt’s newfound resolve has him soaring. He’s no longer concerned about appeasing people or fighting off insecurities; instead he’s focused on the matter at hand. He recognizes that many doubt CLEAN’s viability, but he disagrees. “What I’m talking about is radical social awareness that comes in the form of consumerism and funds real, meaningful change. People want be a part of that,” he declares. For Hurt, it’s as simple as ‘been there, done that.’ He’s built a successful business from the ground up. He’s been on drug benders that got him into dangerous situations and even the slums of Belize. But he’s come out of the other side inspired and equipped to generate change. “All those experiences—Uncle Frank, the addicts I met and the people I hurt—I remember all of it.” he says. A lot’s changed for Hurt since last year. He’s stayed clean, found a new calling, and his marriage with Sheila couldn’t be better. In fact, they’re expecting a baby boy, Jude, in mid-January. The thing that has sustained is his spontaneity and desire to make an immediate impact. “People always want to make it about tomorrow—they say, ‘Oh you’re impatient.’ I’m impatient? You’re damn right I am, ‘cause I may die, so f*** it. Let’s go dude!” Let’s go, Wes. We’re ready when you are.
photo by Brian Fitzsimmons
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I came out of chemotherapy really broken down. I was like, okay, I have toanfix myself somehow yd that’s when I reall turned to food.
Bein’ Green
Shauna Martin, Founder & CEO, Daily Greens By Nicole Beckley
photo by Brian Fitzsimmons
S
hauna Martin is busy. Very busy. “Every moment is scheduled,” she says. Martin has just returned from New York where she’d been coordinating for the launch of her company, Daily Greens, into Fairway Market’s food stores. “In addition to being founder and CEO, I’m kind of primary on marketing so that takes me to a lot of places,” Martin says. In the past year, Martin has launched Daily Greens at Costco, published a book (Daily Greens 4-Day Cleanse), and won the Best Kids’ Beverage award from BevNet for Daily Greens’ Half Pint offering. But busy as she is, she’s also full of energy. Inside the juice bar at Daily Greens’ Springdale Road headquarters Martin inspects the color of one of the company’s newest offerings, Green Lemonade, whose development was suggested by Costco. “It starts out so green and then yellows through time. I’m trying to figure that out,” she says. With dark hair and lively dark eyes (if she’s wearing any makeup it’s well-disguised). At 44 Martin is glowing. But just over 10 years ago she was in a completely different place. At 33 Martin was diagnosed with breast cancer after discovering a lump
while breastfeeding her son, who was not yet a year old. Martin informed her younger sister, 31, and she too was diagnosed three weeks later. “There were a lot of ‘whys’ for me,” Martin says, “Like why did this happen to us with no family history? So I went on a journey to try to figure out why.” Martin began investigating the links between food and disease. “I came out of chemotherapy really broken down,” Martin says. After a year of surgeries and reconstruction, “I was like, okay, I have to fix myself somehow and that’s when I really turned to food. I started making a green juice every morning and it really helped.” Growing up in a military family Martin moved around as a kid, but spent her teens and early 20s in Arkansas, graduating from the University of Central Arkansas, and getting her law degree from the University of Arkansas. She went on to a career as a corporate lawyer in Dallas and then Austin. At the time of her green juice revelation her full time devotion was to her law practice. “It’s a pretty ridiculous decision to basically stop practicing law and start making green juice and taking it to the farmer’s market,” Martin says. “Most people thought I
was really crazy, but I was so passionate about it, I couldn’t help myself, I had to do it. Because it needed to be done.” Martin transformed her diet to eliminate animal products, eventually going vegan, a diet she still practices. She juiced every day, carefully creating recipes, and initially transporting her juices to the farmer’s market at Mueller. From there things happened very quickly. Less than a month after its launch, Daily Greens debuted at Wheatsville Co-Op on January 1, 2013. By March they’d gone into Central Market and the Texas region of Whole Foods. Accolades and admirers (The Big Bang Theory’s Mayim Bialik wrote the foreword to Martin’s book) soon followed. Outgrowing their shared kitchen space near Stassney Lane, Daily Greens moved to its current location, the former US Foods distribution building on the east side. Inside the 20,000-square-foot facility Martin confidently explains each part of the cold-pressing and bottling process. Wearing a jacket and hair net to protect from contamination, Martin points out the juicer, mixing tanks, and filling line. In just a few years she’s become fluent in the mechanical processes and in the beverage industry at large. “That is the one good thing about being a lawyer, you know how to figure things out,” Martin says. Sitting inside Martin’s office, whose wall showcases two framed pieces of art done by her son, Cooper, now 11, Martin shares her best business advice, “I always say to would-be entrepreneurs, before you jump off the cliff, make sure whatever you’re pursuing you believe in with your entire mind, body, soul because it will be hard.” Beyond the business is Martin’s devoted belief in her company’s mission and origin. “The breast cancer experience changes you, probably permanently, and you kind of are faced with your own mortality at a really young age,” Martin says. “It definitely drives me to live every day to the fullest. I try to make sure I go to bed every night knowing that I did everything I could, both for my business and personally.” 01.16 / austinfItmagazine.com
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Pure & Simple
Beto Boggiano, Owner, Pure Austin
I
t’s Monday morning and Beto Boggiano is ordering a latte from the coffee bar inside the downtown location of his gym, Pure Austin. The rush of early morning exercisers has passed, but Boggiano says when it gets really busy he’ll jump behind the bar and help make the coffee. At 48, Boggiano is youthful with blue eyes and blonde hair that’s just slightly graying at the temples. He projects an easy confidence, and as patrons enter Boggiano greets them like old friends, inquiring about their lives and successes. As the owner of Pure Austin, Boggiano recognizes that for most regular patrons, outside of work and home, the gym is the third most frequented place in their lives. “We have 5,000 members, and 2,000 of them,” Boggiano says, “come through on Monday, so they use it a lot.” In a way, Pure Austin lives up to its name by design, tapping into the classic “Austin” non-conformist ethos. Founding the downtown location in 1999, Boggiano wanted Pure Austin to re-define the type of place a gym could be, starting with eschewing the look and feel of national chain gyms. “I would go to conferences for continuing educational credits for personal training and I noticed that all the gyms looked the same, even the paint color on the walls and the layout,” Boggiano says. Before settling on the natural lightinfused modern industrial feel of the downtown location of Pure Austin, Boggiano and his team scouted design ideas at bars and restaurants in Chicago. “We got our ideas from places that people
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love to go, to celebrate, to hang out,” Boggiano explains. They wanted to make the third most visited place in people’s lives a place they actually wanted to be. In the office next to his, Boggiano’s wife Danielle stands near the doorway, which is overflowing with boxes of mailouts for members. For the holidays, Pure Austin is mailing every member guest passes. They want to make sure their members can bring in visiting friends and family members. Past the mailouts is Boggiano’s office, and shelves lined with photos of his family doing outdoor activities. For Boggiano, his path to fitness came out of a left turn. Spending his formative years in El Paso, Texas, as an early teen Boggiano discovered the easy access to drinking and drugs across the border in Juarez, Mexico. “I was a really curious kid, hanging out with older kids. I went downhill really quick. I dropped out of school, ran away from home, got arrested,” Boggiano says. By 16 he had hit rock bottom. After going AWOL from military school, he recognized that he wanted to quit, and went through an intense rehab. Though struggling to keep himself accountable, after his older sister died in a car accident his will to change his life kicked in. “Tragic stories, everybody has horrible things that have happened, everyone has a story,” Boggiano says, “But don’t whine, change your life, make it to where it’s positive.” This want for positivity helped lead Boggiano toward physical fitness. “I started working out because I felt that, and I think that anybody who’s predisposed to this, can’t stay idle,” Boggiano
says, “I started riding my bike and then I started working out at gyms. Yeah, it gives you a rush when you work out, but there’s other things too, it’s almost a natural antidepressant.” Beyond the endorphin boost, Boggiano felt compelled by the sense of renewed confidence and social opportunities that working out brought. “I think the key to staying clean—I wouldn’t say just staying clean, but staying happy—is that you have to learn how to have a good time,” Boggiano raps his knuckles against his desk for emphasis, “It’s true, man. You have to learn how to have a good time!” Part of having a good time, in Boggiano’s world, involves taking on new challenges. In 2006 Pure Austin opened their Quarry Lake location, giving members access to standup paddleboarding and kayaking and in 2014 launched Rail Training, next door to Rogue Running. “We either want to be the first, the best, or the only,” Boggiano says, “I think if you hit one of those three things, you’re gonna do pretty well.” Ultimately the core of Boggiano’s philosophy lies in utilizing others’ strengths. “You can’t do something by yourself, no matter how much wisdom you have in life,” Boggiano says, “Surround yourself with good people; honest people will tell you exactly what’s going on.” At his desk Boggiano is getting ready for a day of interacting with his staff, coaches, and gym visitors. “It’s simple,” he says, “It’s not easy, but it’s simple.”
photo by Brian Fitzsimmons
By Nicole Beckley
When it gets really busy he’ll jump behind the bar and help make the coffee.
t n a w r I e v h e s i n I say I w . to would’ve
Active at 80 Dr. Don Chalmers By Tony Dreibus
photo by Brian Fitzsimmons
B
etween the healthy eating, the weightlifting and the cardio, Don Chalmers is healthier than most 50-year olds. Thing is, he’s 80. Chalmers, or `Dr. Don’ as some people call him, can be found on any given day eating at Casa De Luz, an all-organic vegetarian hotspot near Zilker Park, or working out at his apartment gym with his personal trainer, Dustin Bolin. He’s very analytical and looks every bit the part of a scientist with his gray sweater and reading glasses that split in the front. He studies health like he’s back in dental school, and believes whole-heartedly that adhering to his three pillars of health—aerobic exercise, nutrition and weight training—has added to not only the length of his life, but also its quality. Health is fascinating to the former dentist who will arm wrestle younger men when challenged and show off his biceps if asked. Fitness is a “personal investment,” he says. Not surprising, considering his father died at the age of 62 with blocked arteries. “It’s my insurance,” he says over dinner at Casa de Luz. “If I stay in as good of shape as I can and eat healthy, I don’t have to die of something I was going to die from (at a younger age). Quality of life is what I care about.” Chalmers is a retired oral and maxillofacial surgeon who in November 2014 moved to Austin from Houston. He was a lieutenant in the U.S. Navy working as a dentist after graduating from dental school in the 1960s, and during the Vietnam War was attached to Fleet Marine Forces at Camp LeJeune in North Carolina. After that, he worked as a dental surgeon for 13 years. Upon retiring from the field, he undertook various business ventures including building and running two hospitals: the Houston Northwest Medical Center and the Cypress Fairbanks Medical Center, also in Houston, seeing the need for facilities in underserved areas of the city. He was always into fitness, he says, and it's not uncommon for people to mistake Chalmers for a younger man. When he sees people with whom he
went to school or grew up with, they’re often amazed at his appearance and overall fitness. It’s conversations like he had with an old friend recently that makes him glad he’s stayed in shape and exercised regularly his entire life. “I had a classmate who says `I wish I would’ve,’” he says. “I never want to say `I wish I would’ve.’” For aerobic exercise, Chalmers focuses his efforts on walking fast for 45 minutes at a time or using an elliptical. He avoids long-distance running or other endurance athletics because he feels it can do more damage than good in certain people. He eats at Casa de Luz every day as the freshly grown food contains all of the vitamins and minerals a body needs, he says. As with many people, he never found vegetarian food to be tasty, but once he tried the food at the restaurant, he was convinced it’s all in the preparation. That’s not to say he’s not human—to be sure, he will have what most people call a “cheat day” where he eats foods he normally wouldn’t. “Everybody has to eat out of bounds once in a while,” he says. “There’s no way most people can be that disciplined.” Sometimes, Chalmers says, he’ll eat a hamburger, depending on what his workout calls for that particular day. He avoids pizza altogether, because he doesn’t feel it’s worth it. At the end of the day, Chalmers says, people should eat as much plant-based material as possible and avoid foods that obviously aren’t healthy. “If you eat out of bounds, eat out of bounds rarely, not frequently,” he says. He lifts three times a week, switching to new muscle groups each session. The regimen obviously works as Chalmers is fit by any standards, much less those for an 80-year-old. Chalmers says he recently discovered yoga, which is good for blood flow and flexibility. Like many athletes, he didn’t think about the positive benefits of yoga until he tried it. He also didn’t realize how difficult it would be. “I didn’t have much respect for it until I took a class,” he says. “I had a desire for more flexibility.”
Chalmers does have a fourth tenet in life—self-forgiveness. People are often focused on the wrong things like weight and other measures that aren’t strong indicators of fitness. Instead, they should set goals and do what they can to meet those goals, and definitely not buy into what popular culture tells them is “fit.” Finally, he logs his caloric intake and the number of calories he burns each day. While the system works for him, it borderlines on obsession, an assertion with which he doesn’t necessarily disagree. It’s all about balance, as with anything in life, but with his family’s history of heart problems, Chalmers says he’s not taking any chances. “Prevention by proper nutrition and fitness is all you can do,” he says. “You can’t change your genetics but you don’t have to give up because of your genetics. You may say I’m a little impulsive. Definitely. It’s OK, as long as you’re functional.”
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gOAL(ED) sTANDARD kRISTINE lILLY By Tony Dreibus
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ging an ch t ou ab as w it , ng ni in w t ou ab t n’ It was been ’s at th d an , er cc so on s ew vi s e’ opl pe pretty cool. played since she was a small child, she now has two daughters of her own and a business teaching young people the ins and outs of the beautiful game, leaving her little time to enjoy retirement. “I’m busy enough teaching soccer and taking care of my kids—that definitely takes away from any downtime,” she said. Lilly doesn’t force her daughters to play soccer, though they both do. Her eldest, 7, also plays basketball while the younger of the two, who is 4, is enrolled in gymnastics. It may be too early to tell whether her children will be international superstars, but
Lilly knew at a young age what she wanted. She started her international career as a 16-year-old junior in high school. When most kids are happy to be getting their driver’s licenses, Lilly was gallivanting around the world with the U.S. Women’s National Team. Her first match, called a ‘cap’ in soccer vernacular, was on Aug. 3, 1987, against China, launching one of the most storied careers in any sport. After winning three state titles in high school, Lilly went on to win four national championships at the University of North Carolina, where she was also
photo by Brian Fitzsimmons
orgive Kristine Lilly if she can’t seem to slow down, even after four years of “retirement.” It comes with the territory when you’ve been training to be the best at what you do for the better part of four decades. Lilly is among the most accomplished soccer players in the history of the sport. In her 44 years, the Connecticut native who now calls Austin her home, has a list of accolades so long it would probably take up less space to say which awards she hasn’t won. A 23-year veteran of the U.S. Women’s National Team who’s played in five World Cups and three Olympics, she's also a three-time U.S. soccer player of the year and all-time leader in minutes played—and that’s just scratching the surface. Lilly’s resume speaks for itself. Life is a little slower these days, but not much. Lilly, who moved to Austin in 2014 with her husband and two daughters, was offered a volunteer coaching slot from University of Texas women’s head coach Angela Kelly, with whom she played at the University of North Carolina. She also runs soccer clinics with her business partners and lifelong friends Mia Hamm and Tish Venturini, fellow members of the USWNT. These days, she says, it’s all about returning what she can to the sport. “The game has given me so much, and I want to give back as much as I can,” she said. “What’s so great is when I do camps with Mia and Tish, and we get to teach the game we love. Not everyone can do that.” As a coach with the UT women’s team, she still gets the itch to go play occasionally, and once in a while, she admits, she’ll turn it on and teach the college kids how it’s done. While she misses the game she’s
a four-time All-American. In 1993 she was named U.S. Soccer’s Chevy Female Athlete of the Year. As a 20-year-old, she was a member of the team that won the first-ever FIFA Women’s World Cup in 1991, a feat the team repeated in 1999. She also played on the 1995, 2003 and 2007 teams. Lilly competed in the 1996, 2000 and 2004 Olympics, winning two golds and a silver. She was named U.S. soccer player of the year in 1993, 2005 and 2006, was the captain of the USWNT from 2005 to 2007, was named to the U.S. Olympic
Hall of Fame in 2012 and the U.S. Soccer Hall of Fame in 2014. Recently, she found time to author a book `Girls Soccer: My Story by Kristine Lilly.’ Despite, or perhaps because of, all of her accolades, her medals and her fame on the international stage, Lilly is humble about her life and her career. Ask her about her long—her very long—list of awards and she coyly says she was surrounded by good people who helped her succeed. Ask her about the championships and all the credit is deflected to her teammates.
She is proud of one thing—helping put women’s soccer, and women’s sports in general, on the map. The general public has accepted women’s sports, now society as a whole needs to support the teams, while it will no doubt take a long time. Lilly admits that even as a young girl, she didn’t support the U.S. Women’s National Team, but only because she didn’t know it existed prior to joining the squad. People didn’t play soccer in the ‘80s, instead the boys played football and baseball and the girls might play softball or basketball. But soccer, back then, wasn’t a thing. That all began to change in the early 1990s. The USWNT won the first-ever Women’s World Cup in 1991, putting U.S. women’s soccer in the spotlight. That was followed in 1996 by a gold medal in the Atlanta summer games, the first time women’s soccer had been played in the Olympics. Three years later, in 1999, the USMNT again won the World Cup, this time in dramatic fashion when Brandi Chastain sealed the victory with a penalty kick, a moment seared into the memories of those who were watching the match. “That was really the forefront,” Lilly said. The World Cup and Olympic wins “really changed a lot of society. There are a lot of girls playing soccer now, there are women in over-40 leagues. That changed the culture.” Looking back, she said she wasn’t out to change the world, but she was one of those who facilitated change, or at the very least the perception of women’s sports. Her teammates, she said, made it all worthwhile. Each member knew they were part of something bigger than themselves, and they all played for each other. They played well, and had fun while doing so. “Winning is fun,” she said. “How can you not have fun winning?” Still, all the gold medals, all the championships and all the World Cup wins aren’t what Lilly talks about when asked about her fondest memories of those years, or why she deflects the praise to her teammates. Instead, she realizes that the team was bigger than the sum of its parts. “When we look back at it, we say we were part of something great,” she said. “That’s how we all feel. We had some losses but we won a lot. In the meantime, we were making a difference. It wasn’t about winning, it was about changing people’s views on soccer, and that’s been pretty cool.” afm
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DIY Fitness Hacks By Angela Vega
Bring an element of craftsmanship to your daily workout regimen with Do-It-Yourself fitness hacks. Looking good doesn’t need to cost you a toned arm and leg—especially when you can recycle, reuse and repurpose household items.
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Throwaway Arm Warmers: Those chilly mornings can warm up quickly. No need to buy expensive arm warmers when tube socks will do the trick. Take tube socks and cut 1-inch off the bottom, then cut a small hole for your thumb to keep them secure. These are great for cold race day mornings to keep you warm, and you won’t feel bad for tossing them. No-Leak Ice Pack: Frozen peas are so old school for your bumps, bruises and sore muscles. Create your own no-leak ice pack with a common household sponge, a Ziploc bag and some water. Soak the sponge in water, stick it in a secure bag, and place in the freezer.
Portable Fueling: Energy chews can add up in calories and cost. Since most chews are sugar, potassium and sodium, you can make your own using your favorite snacking food, honey and salt. Use honey to sweeten and salt for electrolytes on anything from apple chunks to gummy bears. Lay down a piece of Glad Press’n Seal sticky side up, group your homemade energy snack into small portions and lay another piece of Glad Press’n Seal over the top. Press down between the groupings and then cut between them. You have packaged, yummy, carbfilled snacks for pennies.
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TIME TO FLY IN THE VANQUISH 2 AND OTHER HOKA ONE ONE RUNNING SHOES AT THESE RETAILERS. ROGUE RUNNING ROGUERUNNING.COM LUKE’S LOCKER LUKESLOCKER.COM TEXAS RUNNING COMPANY RUN.COM AUSTIN TRI CYCLIST AUSTINTRICYCLIST.COM
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Vitamin Tube: Stop lugging around those vitamin bottles. Reuse old Nuun bottles as vitamin tubes. Those bottles can fit seven days worth of omega-3s and multivitamins (plus you can peel off the label). They can also be used to store extra change. Steep Your Shoes: Your running shoes can be rank after a hard sweat session. You can spray them with deodorizer, but the smell just won’t come out. Steep two dry black tea bags into your shoes overnight and give them a sniff in the morning. The stink will be gone and your friends and trainers will thank you for it.
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Rock Your Socks Off: Tired of holding your phone while you run so you can listen to your favorite jams? Use a thick tube sock to make an armband! First, cut 1-inch from where the toes begin. Then turn the tube sock inside out and put it on your arm. Lastly,
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fold up the tube sock from the bottom to meet at the top to create a pocket. Make it sturdy by adding some glue around half of the top. A Koozie Handheld Bottle: Put the hundreds of koozies you have gathered from various events to work. Not only can they keep your beer cold but they can also keep your water bottle secure. Cut the bottom of the koozie off, and fold it in half but parallel to the seams. Then cut 1-inch deep and 2 -inch wide sections on each side. Slip a water bottle in the koozie and go for a run! Office Supply Your Tunes: Wires can be a hassle. Clip them to your shirt using a binder or paper clip to keep them out of your way. afm
photography by Brian Fitzsimmons
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Style
Inspirational Apparel Style is essential but often over looked in athletic wear. When shopping for new workout clothes, choose something that will not only motivate you but others that you pass by around Lady Bird Lake. The right apparel goes a long way.
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photography by Brian Fitzsimmons
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Lorna Jane Make It Happen Sports Bra $67 Luke's Locker Nike Epix Lux Running Crop $105 Luke's Locker
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Nike Strive For Greatness T-shirt $40 Footlocker
City Sweat Jogger $98 Lululemon
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Chisel. That. Core. With two locations, and the ONLY studios in Austin featuring the MegaformersTM, January @ Pure Pilates Austin is the perfect opportunity to kick-start your fitness goals and get your core stronger and tighter than ever before. Pure Pilates Austin is home to those high intensity, sweat producing, calorie burning, transformational fitness classes that some have referred to as “Pilates on Crack”. Led by fun and motivating instructors, no two classes are the same, and with classes limited to a maximum of ten individuals, each client is assured personal attention so that their form improves and they are continually challenged. The Lagree Method & The Megaformers TM The Lagree Fitness™ based classes boast a die-hard, dedicated following that includes Nicole Kidman, Jennifer Aniston, Sofia Vergara and a number of those Victoria’s Secret Angels you might have seen…and with good reason…combining the basic philosophy of traditional Pilates with strength training, cardio intervals and upbeat music, this total body workout enables maximum muscle exertion, which tones and sculpts the core, legs and upper body. What makes this workout truly unique is that it’s done on a state of the art Megaformer™ machine – a sophisticated modified Pilates reformer with pulleys, springs, grasps and glides that allow the user to get a full body workout incorporating cardio, core, strength and flexibility training without the joint impact that other fitness crazes place on the body. What started in Los Angeles by fitness visionary Sebastien Lagree has quickly spread to hotspots across the United States, such as New York City, Washington DC and now Austin, Texas. Building upon the success of their West Campus / Downtown location, Pure Pilates Austin recently opened a brand-new, beautiful studio at the Domain, giving Austinites even more options to rock their body throughout 2015.
CHECK OUT WHAT AUSTIN IS SAYING “After only 3 classes I can already feel a tighter core. This review is coming from a long distance runner who thought this would be a walk in the park, boy was I mistaken...this is kicking my butt and I couldn't be happier!” “It was a teensy bit embarrassing when coworkers started commenting on my supposedly radical physical transformation. Uh guys, it was 10 lbs, not 50. That was a total humblebrag, but, just sayin'. In June and July I lost 1 lb per week and now it's slowed down but I'm continuing to lean out. I can do 20 pushups.”
“Next to competitive swimming, this is the BEST full body workout I have ever had. Everything from my calves to my butt to the tiny muscles in my upper back are feelin' it.” “I just completed my first month at Pure Pilates, with the goal of working on my core, and boy have I seen a difference! my core and back are tight enough that I can do pushups on my toes, just working on strength to do more. I see a complete difference in the mirror, my form has improved while running, and itʼs the best.”
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Every year, The Running Event comes to Austin, Texas to showcase the newest shoes, apparel, products, and snacks in the world of running. Big brands like Nike and Under Armour to bootstrapped newcomers gather to show off everything that has yet to hit store shelves. This exclusive event, open only to media and buyers, is such a tease because very few products are available for purchase. However, the AFM team put together a composite of our favorite items so you can look forward to finding them in the spring and fall of 2016. 60 austinfItmagazine.com / 01.16
There's cool and then there's cool. In Austin, we spend most of our time trying to be both. On those hot days with no reprieve in sight, the all-new Dr. Cool Chill Sport Cooling Towel could be the ultimate solution for a long-lasting cooling effect during or after a tough session of training. It's perfect for runners, CrossFitters, and those who work and play outdoors. Manufactured by Coolcore, the global leader in thermoregulation fabrics, the Cooling Towel and other Dr. Cool products are also lightweight and easy to transport in gym bags, suitcases and even purses. Simply wet the towel, wring it out, and place it around your neck or other points that need some heat relief and prepare to have your core cooled instantaneously! There's also have a line of ankle and wrist wraps that are easily stored in a freezer, giving both compression and cooling for 30–40 minutes at a time. No more clunky ice packs or smelly old bags of peas. The Dr. Cool towels and wraps are reusable, flexible, and incredibly versatile. This innovative and light product
also just received an award for “Best Innovation for Sports and Outdoor Apparel” from the ITMA Future Materials Awards, so in addition to keeping you cool, it's also officially one heck of a cool product! drcoolrecovery.com
Run Gum Are you constantly on the run both literally and figuratively? Concepted and created by 2008 and 2012 Olympian, Nick Symmonds, Run Gum seeks to give athletes a quick and convenient competitive edge with a proprietary formula of stimulants that include caffeine, taurine and B vitamins. Nick and Co-Founder, Coach Sam Lapray, discovered that utilizing chewing gum as a vehicle for stimulants to the human body allowed for faster uptake through sublingual absorption. Furthermore, this lightweight, convenient, zero calorie option would allow an athlete to run free without the unwanted liquids around in the stomachs. Truly, the smarter caffeine kick had been found and consumers now get to try it in three different flavors: mint, fruit and the all-new cinnamon flavor!
photography by Jana Birchum, Formula4 Media
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Chew and Go! It's that easy. Just five minutes of chewing run gum is all it takes to maximize your performance. What’s even better is that five cents of every pack sold goes to sponsor professional athletes. getrungum.com
Diadora The Italian athletic wear brand has revamped its line to stand out in 2016. Their latest innovations include a reversible windstopper jacket with lycra inserts and an aluminum isothermal layer, along with new running shoes designed with a Michelin special compound to keep you stable on slickest terrain.
Pearl Izumi Nearly the entire staff was im-
pressed with the new apparel by Pearl Izumi. We were fascinated by their new maximalist running shoe line. One of their trail shoes actually contains a plate under the ball/ sole of your foot, providing more protection from rocks and rougher elements. Trail N3 shoe available in March 2016. They’ve also refreshed their designs, with careful consideration to preserve functionality while maintaining a look that veers in the direction of the lifestyle/athleisure trend.
Sport Suds Our normal name brand detergent more or less masks and clumps up the masking agents in detergent on our clothes and consequently our lightweight athletic wear becomes
heavier. Sports Suds removes that and actually keeps your clothes fresher longer after use. All Sport Suds products are readily biodegradable, non-toxic, hypoallergenic, and fragrance free. The detergent removes the deepest dirt and odors without compromising the integrity of your clothes’ material.
ZR8 Zero Runner When you live in a glorious city like Austin, where the weather draws you outdoors year-round, it’s a no-brainer to choose a running trail over a treadmill. However, the Zero Runner is a machine that could be a game-changer and bring more people back to the gym. One of the most exciting break-
throughs resulting from this creative engineering is that the Zero Runner has found a way to let you enjoy the exercise of running without the high-impact that often leads to injuries. That’s right. If you’ve been out of the running game because your knees ache in the first mile, this could be the machine that brings you out of retirement. It feels strange at first (partially because there’s no motor propelling you), and takes a few minutes to find your stride, but once you’re in motion it feels like running on air. afm
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FAQ
Foot odor can clear a room in seconds. Why does it happen and how can we avoid it?
Moisture is the root of all evil when it comes to foot odor. When your foot is enclosed in a shoe (especially in Texas) there’s a strong chance things will get funky. Some people may sweat more than others, but everyone generates bacteria and fungus in a hot dark environment such as UGGs or Converse. To combat the odor, you must first combat the moisture. Switch to synthetic socks, as cotton socks only draw moisture out of the skin, making it drier and prone to athlete’s foot. There are various foot powders and antiperspirants you can use, because according to Dr. Cassidy, if it works on your armpits it will work on your feet! There’s also the holistic approach of soaking your feet in black tea to rid the smell. For the actual shoe itself, put your smelliest pair out in the sun, as UV rays kill the bacteria.
Don’t Feel De-feet-ed Having hip problems? Back problems? Tailbone? Neck? These injuries can stem from the very root of your being—your feet. Dr. Andy Cassidy of Lone Star Podiatry gets to the bottom of the issue–or body, so to speak– and reveals the best way to treat your soles.
Why do long runs sometimes lead to toenail loss?
According to Dr. Cassidy, it’s all about the shoe fit. If the shoe curves up, your toes are curling up and being thrust forward when you run, limiting their range of motion. This puts an overload on the first joint of your big toe, which leads to too much pressure on your toenails. To prevent this, make sure you find a good shoe with plenty of space for your toes in the front.
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We often hear that high heels are a podiatrist’s best friend. What are some other bad soles in the bunch? “Pretty much everything,” Dr. Cassidy says. “It seems these days, people forgot about the ‘your hip bone’s connected to your knee bone’ tune.” What we wear on our feet has a positive or negative effect on the upper chain known as your body. There are 3 basic tendons in your foot, and all need to be taken care of within your shoes. First, you need an enclosed heel that sticks, because your heel wants to naturally move side to side, but for good stance you need to control it. Second, there should be plenty of volume in the toe, from side to side and top to bottom. Third, your shoe should bend where your foot bends. The flexible shoes that can bend every which way is entrancing, but your foot isn’t even capable of moving in that way. The foot is made to bend at the toe, act as a lever, and push you forward. Dr. Cassidy will freely admit the minimalist shoe craze has been wonderful for his business. Even casual, mainstream shoes are undervaluing the feet. Walking barefoot at home, as comfy as it sounds, is also just as bad for your feet. If you can’t wait to kick off your shoes at the end of the day, that’s a sign of bad footwear. The bottom line is, repetitive micro trauma to your feet over time can affect your body in the long run (pun intended).
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Wellness
Healing at Home
For your not-so-urgent emergencies, here’s how to tend to common wounds and injuries.
How to Treat Sprains Sprains (especially on the ankle) can take longer to heal than other minor injuries. Other than staying off of it and letting time work its magic, this is how you can speed things along: 1. Ice the area for 15 to 20 minutes at a time for about two to three consecutive hours immediately after injury occurs. The cold reduces pain,
How to Treat a Minor Burn First degree burns only damage the outer layer of the skin (think: accidentally touching a hot pan or a curling iron) but can still be quite painful. Soothe the area by following these steps: 1. Run cool water over the area of the burn or soak it in a cool water bath. Do not treat with ice or ice water; this can add even further damage to the skin. Keep the area under water for at least 5 minutes. A clean, cold, wet towel will help reduce pain. 2. Cover the burn with a dry, sterile bandage. Once the area has cooled, feel free to add moisturizing lotion.
How to Treat Stings It’s amazing how such a small insect can inflict major pain. If you’re treating yourself or someone who doesn’t have an allergic reaction, this is the best way to go about it: 1. Remove the stinger with tweezers. Be careful not to pinch the stinger—this could inject more venom. 2. Ice the area. 3. Elevate it, particularly if the sting is on an arm or leg.
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How do you know if you need stitches? Non-stop bleeding for around 15 minutes after you are applying pressure. The cut is deep and there are parted skin layers. Visible tendons or skin inner layers also indicate that the cut is severe and has to be closed immediately.
r: mbe t, Ice, e m Re — Res ate. .E. Elev I R. .C press, Com
swelling and inflammation in injured muscles, joints and connective tissues. 2. To stop swelling, compress the area with an elastic wrap or bandage. Make sure it’s not too tight, in order to avoid cutting off circulation. 3. Keep the sprained area elevated above your heart. This also decreases swelling and improves blood flow.
How to Treat a Deep Cut When we get a deep cut and immediately see an outpouring of blood, it can be difficult to gauge how serious it is. For urgent care at home, stick to these tips: 1. Wash your hands with soap and water to avoid infection, but do not scrub the wound.
2. Apply pressure to the area with a clean cloth or bandage. This will slow the bleeding.
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Wellness
There have been countless studies showing correlation between physical health and mental acuity, but a recent study conducted by researchers at King’s College London dug deeper to find out if there was a more specific link. Head researcher, Dr. Claire Steves, approached this analysis by examining the health and fitness data of British twins availably on the TwinUK registry. They looked at 162 healthy, middle-aged, female twin pairs, some of whom were identical and some not. The scientists chose twins who had completed a fitness assessment 10 years prior and retested the subjects to see what changes had taken place regarding physical and mental abilities. They found that those who had the sturdiest legs a decade ago had the least amount of decline in thinking skills. In fact, on average, the muscularly powerful twin showed improvement in memory and cognitive tests. Brain scans also revealed that the stronger of the two displayed significantly more brain volume. http://1.usa.gov/1YliNXd illustration by Freepik
The Journal of the American Medical Association published new findings that fewer early-stage cases of prostate cancer are being detected. However, that’s not necessarily something to celebrate. Fewer cases are being caught early because there has been less effort to find it. According to the American Cancer Society, about 220,800 new cases solely in prostate cancer are expected to round out 2015, along with 27,540 deaths from it—which is why screenings are highly encouraged. The decrease is likely related to a recommendation made by the United States Preventative Task Force back in 2012, in which the experts on this panel said that the risks outweighed the benefits of routine blood tests for prostatespecific antigen (PSA) a protein associated with prostate cancer. Doctors used to screen all men over 50 with PSA tests and operated on all cancers. But now they may be heading toward the other extreme of not screening anybody. Here’s hoping oncologists find a solution to achieving the happy medium. http://bit.ly/1MkBeT2
Healthy Helpings Sleeping in on the weekends may feel great, but a new study published in the Journal of Clinical Endocrinology & Metabolism says that it could cause negative health effects. Researchers examined 447 men and women 30 to 54 for the study, using devices on all of them to track when the participants fell asleep, woke up, and measured movement. Almost 85 percent of the group slept in later on the weekends. The researchers discovered a link between those who woke later and higher metabolic risk. Additionally, they noticed that those who were inconsistent with waking times showed numbers indicating lower HDL (good) cholesterol, higher triglycerides, higher insulin resistance and higher body mass index. The associations even persisted after controlling for physical activity, caloric intake, alcohol use and other factors. The long term effects of this kind of routine is still being studied. http://bit.ly/1MDTyVk
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Fitness
Fit Crawl at Trail of Lights Photos by Jessica Frey and Shelby Knowles Photography
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On behalf of AFM, Stronghorn, ONNIT and Crush Fitness, thank you to every one who came out and made the first AFM Fit Crawl: Trail of Lights edition a success! The event was the perfect kickstart to the winter holidays, and we hope experiencing various workouts was a great gift on behalf of the fitness community. The lights shining around the trail only enhanced our burpees and push-ups, and we felt merry and bright about being the first group of people to experience the 2016 Trail of Lights. The photos by Jessica Frey and Shelby Knowles can be viewed on our Facebook page, and stay tuned for details on our next AFM Fit Crawl event in the upcoming year.
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Fitness
Anatomy of Push-Ups
Start in standard push-up position with one hand on the floor and the other hand on top of the medicine ball. Your body should be in a straight line from your shoulders to your ankles. Make sure that the hand on the medicine ball is stable before lowering into the descent. Do not let your elbows flare out during the movement.
performed by Chris Coghill, Austin Aquatics and Sports Academy
Photos by Jessica Frey Photography
Alternating Medicine Ball Push-Up
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Fitness
Basic Push-Up
Get into plank position, with your hands under but slightly outside of your shoulders. Lower your body until your chest nearly touches the floor.
Triangle Push-Up
photos by Jessica Frey Photography performed by Chris Coghill, Austin Aquatics and Sports Academy
Get into plank position, with your hands on the mat directly under the chest making a triangle shape Lower your chin or chest touches the mat. If you can't go that low, go as low as you can and work to build enough strength to lower all the way down over time. Your elbows will naturally flare out to the side. Press back to start, keeping the torso rigid.
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Circular Push-Up
Start in a plank position with arms placed slightly wider than shoulder width. Perform a push-up while you laterally move your upper body in one fluid circular motion. Alternate directions after each rep.
Wide Push-Up
More of your weight is transferred to your pectoral muscles when you place your hands wider than your shoulders. It can be tough on the small muscles in your shoulders, though, so begin with 5 to 8 reps of the regular push-up to start. Then, walk out your hands to the widest position possible that still allows you to maintain perfect push-up form. Your body must maintain a straight line from head to heels. 01.16 / austinfItmagazine.com
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Fitness
Box Shuffle with Overhead Medball
Keep the Bucket Full Kicking off another New Year means getting back into exercise for many people. It’s this recommitment to training that the exercise enthusiasts will use to motivate themselves to get back in the gym or start on the quest for long runs again. There is a principle of technique and position that will help with either one of these endeavors. It’s what we call keeping the bucket full. If you think of your pelvis as a “bucket,” then think about keeping your pelvis level or in line under your shoulders. A great reminder here is that if you imagine your pelvis as a bucket, you don’t want water to pour out of the front, back or sides. The reason for this is if you tilt your pelvis out of alignment in this way your low back (lumbar spine) will follow and go into flexion or extension in a way that adds load and stress. A great example is when a runner tilts their pelvis forward (water pouring out of the front of the bucket) the lumbar goes into more extension placing stress on the low back which can be exacerbated with every step. The stress often can turn into tension and even pain. So following this tip can help avoid that unwanted low back stress or pain that can sideline us when restarting an exercise program. The following movements in the gym can help carryover to a better position and maintaining a neutral lumbo-pelvic position that is key for core engagement and maintaining a strong position.
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photos by Jessica Frey Photography performed by Dan Jackson, Austin Aquatics and Sports Academy
By Diane Vives, M.S., C.S.C.S., N.S.C.A.-C.P.T., F.M.S.
1/ Single Leg Bridge with Band
Purpose: The opposite flexion and extension of the hips helps to reduce any lumbar extension and focuses on pelvic neutral while the hips are doing the important extension work. • Lay on your back with one knee flexed with the heel on the ground and the opposite leg extended up toward the ceiling with the band attached at the foot. • Push the heel on the ground through the floor to engage the core and extend the hip until the knee, hip and shoulder create a straight line. • The top leg with band should reach toward the ceiling as the resistance increases. • Return to start and just tap the ground in between repetitions. 01.16 / austinfItmagazine.com
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Fitness
1
2
2/ Split Squat with Core Engagement
Purpose: The split squat mimics the same hip flexion/extension pattern used in walking and running. Now add the band pulls in opposite directions with the arms to engage the core before descending into the split squat because this helps to maintain the pelvic position (bucket). • Start in a split stance with feet hip-width apart and the band anchored in front of you. • First, pull one straight arm up and back while simultaneously pulling the opposite straight arm down to engage the core. • Then descend into the split squat bringing the back knee toward the ground and maintaining a level pelvic position with a tall posture through the torso. • Press through the ground to return to start, release the arms back to start. • Be sure to repeat the sequence of using the arms to engage, then squat, then return to start and finally release the arms on every single repetition. This focuses on core sequencing and engagement to maintain proper position.
1
Purpose: This position takes a high intensity exercise and then adds an added challenge with the overhead position. This removes the countermovement of the arms and adds to the challenge of proper position and level pelvis (full bucket). • Start with one foot on a low box and the medball pressed directly overhead and inline with the torso. • Push through the box and extend the ankle knee and hip while maintaining the torso and upper body position. • Once you reach full extension with your foot slightly off the box, switch the feet as you are descending back to the ground • This creates the box shuffle all while maintaining the upper body overhead position to focus all movement on the lower body. • Make sure to keep the core engaged, keep the bucket full, and make sure you perform full triple extension with the leg that’s on the box for each rep.
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2
photos by Jessica Frey Photography performed by Dan Jackson, Austin Aquatics and Sports Academy
3/ Box Shuffle with Overhead Medball
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Featured Cheese 101: The Seven Styles of Cheese
Sports and Outdoors
January 2
Winter Ballet Intensive for Adults The Winter Ballet Intensive is designed specifically for intermediate-level adult and older teens with a passion for ballet and a love for dance. The program offers an intense schedule of classes over two days at Ballet Austin. balletaustin.org/community January 10
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Get Fit 2016 Celebrate lifelong health and
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wellbeing as Ballet Austin kicks off the new year with this free fitness event at Ballet Austin’s Butler Dance Education Center. balletaustin.org/getfit/ January 16
StAR Run This inaugural Austin race benefits the five stuttering organizations in the USA, namely: The Mike & Tami Lang Stuttering Institute, The National Stuttering Association, The Stuttering Foundation, and The Stuttering Association for the Young Friends at Camp Mabry. carreraraces.com
January 24
2016 3M Half-Marathon This year’s perennial Austin favorite will feature an expo and benefit Girlstart. The route follows a fast, fun, mostly downhill course through urban Austin. Be on the lookout for one of the best goodie bags in town as well! 3mhalfmarathon.com January 29-30
The Fittest Games The 2016 Fittest Games will be the ninth competition hosted by CrossFit Central, highlighting the strength and tenacity of some of
01.16 Submit your event online at austinfitmagazine.com
Austin’s fittest athletes. thefittestgames.com
Food and Drinks
January 7
Cheese 101: The Seven Styles of Cheese Cheese? Yes please! Experience styles and taste examples, both pasteurized and unpasteurized, accompanied by olives, nuts, and Easy Tiger bread at Antonelli’s Cheese Shop, from 6:30 p.m. to 8:30 p.m. eventbrite.com/e/cheese-101-theseven-styles-of-cheese-tickets19784803881?aff=ebrowse January 8
Dum Maro Dum Start the new year off right at the first Bollywood Party of 2016! Enjoy chai bar side, DJ Vish, and late night snacks at The Madison, beginning at 10 p.m. facebook.com/ events/1407388606222756/
Featured Bourbon Barrel Aged Beer Dinner
at the Empire. 21 and up only. empireatx.com/stand-up-empirestand-up-comedy-open-mic-7
January 31
Bourbon Barrel Aged Beer Dinner Enjoy five courses from Chefs Rob Snow and Todd Engel, each paired with five unique Texas bourbon barrel aged beers including Independence BBA Convict Hill Stout, Karbach BBA Hellfighter, Austin Eastciders BBA Cider, and more. greenhousecraftfood.com
Arts
January 2-9
Free Week The first week of January might be the best time for a music fan to visit Austin. Why? Hundreds of Austin bands participate in this annual event that encompasses multiple venues all over Austin. do512.com/freeweekaustin January 12
Stand Up Empire Comedy Open Mic From 8 p.m. to 11 p.m., come enjoy quirky and adventurous skits
January 16
The Movement Unleashed 2016 The movement unleashed is an event created to maximize your dance experience by providing a variety of master classes alongside the opportunity to receive feedback on your solo, duet, &/or trio from industry experts in an up-close, professional environment. danceunleashed.com
Lifestyle
January 1
3rd Annual Stronghorn Polar Plunge Wash away 2015 and soak in 2016 with all of your favorite people for the third annual Stronghorn Polar Plunge at Barton Springs, beginning at 9 a.m. There is a good chance a delicious brunch with great company will follow, so bring a warm change of clothes. stronghornfitness.com
January 15-16
Prevention R3 Summit The Prevention R3 Summit brings together leading minds in entertainment, health, and wellness for a landmark weekend to exchange ideas, ignite debate, and provide consumers with the tools to optimize their health through pillars of mind & body, diet, beauty, and fitness. eventbrite.com/e/prevention-r3summit-2016-tickets-7575748267 January 18
Martin Luther King Festival Huston-Tillotson University Join the march from the University of Texas to HustonTillotson University to celebrate Dr. Martin Luther King, Jr. in multicultural Austin. mlkcelebration.com January 23-24
Le Garage Sale From 11 a.m. to 5 p.m., find the finest local boutiques and designers all under one roof and all on sale. legaragesale.net
Whether you’re planning a corporate event for 50 or a sporting event for 30,000 High Five Events can help you plan and manage it from beginning to end. Call us Today!
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HighFiveEvents.com
photo by Richard Carter
Race Calendar
Featured The Duel Marathon, Half Marathon, and 10K
January
January 10
Downtown Austin Historic 5K Tour Austin cityrunningtours.com/austin/
Rogue Distance Festival 30K/Half Marathon/10K Cedar Park edsregistration.com/events/58
January 2
January 16
River Road Run Half and 4 Mile New Braunfels, TX athleteguild.com
Rangers Resolution Run 10K/5K Cedar Park leaguelineup.com
January 9
Austin StAR 5K Camp Mabry carreraraces.com/AustinStAR5K. asp
January 1
Bandera 100K/50K/25K Bandera edsregistration.com/events/7 Stud Run Half Marathon, 10K and 5K New Braunfels, TX athleteguild.com/running/newbraunfels-tx/2016-5th-annual-studrun-5k10khalf-marathon
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The Duel Marathon, Half Marathon and 10K Wichita Falls, TX weechita.org
Bruises and Bandages Half Marathon/10K/5K Georgetown trailheadrunning.com/bruises.html Vern’s No Frills 5K Williamson County noexcusesrunning.com/events/ verns-no-frills-5k-january-race/
January 24
Big Chill Adventure Race Bastrop traveltex.com/attractions/big-chilladventure-race 3M Half Marathon Austin 3mhalfmarathon.com
Purgatory Trail Run 5K and 10 Miler San Marcos runsignup.com/Race/TX/SanMarco s/2ndAnnualPurgatoryTrailRun
January 30
January 17
Dance Unlimited’s Tutus & Tennies 5K Buda bit.ly/1OzimDe
Cocoa Women’s Half Marathon 5K and Fun Run San Antonio, TX cocoahalf.com
Austin Gorilla Run 5K Austin runningintheusa.com
JAN—MAR Submit your event online at austinfitmagazine.com
January 31
February 20
Run for Dystonia 5K O.P. Schnabel Park carreraraces.com/dystonia5k. asp
No Ego Perfect Love 5K Run Cedar Park bit.ly/1H7rVXH
Miracle Match Marathon, Half Marathon and 10K Waco, TX miraclematchmarathon.net
February February 1
Side by Side Run at the Ridge 5K Austin myraceregistration.com February 6
Rocky Raccoon 100 Mile Huntsville tejastrails.com Run or Dye Austin runordye.com
Street 2 Feet 5K San Antonio register.iaapweb.com/Search/ event.aspx?id=33107 Creepy Crawlies and Critters 5K Buda trailheadrunning.com/creepy. html February 14
2016 Austin Marathon and Half Marathon Austin youraustinmarathon.com/ Paramount Break-A-Leg 5K Austin austintheatre.org/eventstickets/paramount-break-aleg-5k/
Shamrock Shuffle 5K San Antonio, TX runguides.com/san-antonio/ event/shamrock-shuffle-5k March 19
Bearathon Half Marathon and 5K Waco, TX baylor.edu Dirty Du and Lost Pines Race Smithville, TX rockyhillranch.com/dirty-duand-lost-pines-race-2016/ Prickly Pear 50K and 10-Mile Run San Anotnio, TX marathons.ahotu.com/event/ prickly-pear-50k-10-mile-trailruns#event Culinaria 5K Wine and Beer Run San Antonio culinariasa.org/san-antonio/5kwine-beer-run-details/ March 20
February 7
Natural Bridge Caverns Trail Half Marathon, 10K and 5K San Antonio, TX redemptionrp.com/races/ natural-bridge-caverns-trailruns February 21
Alamo Run Fest Half Marathon San Antonio, TX alamorunfest.com February 28
Red Run 5K San Antonio carreraraces.com/redrun.asp The Glo Run 5K Waco theglorun.com/waco/
MARCH March 5
Twisted 5k Dripping Springs, TX runintexas.com/twisted Illuminations Night Time Half Austin, TX illuminationshalf.com/register/ register-illuminations-halfaustin-texas/ Warrior Dash Cedar Creek warriordash.com/location/2016warrior-dash-texas/ March 6
Moe’s Better Half Marathon San Marcos, TX sanmarcosrunners.org
Alamo 13.1 Half Marathon and Relay San Antonio, TX alamo131.com Rock ‘n’ Roll Dallas Half Marathon Dallas, TX runrocknroll.com/dallas Texas Wine Half Marathon and 5K Series at Flat Creek Estsate Marble Falls, TX texaswineseries.com/ FlatCreek.asp Saint Pat’s Half-Marathon Pflugerville, TX texasrunningpost.com/ race-calendar/saint-pats-halfmarathon/
February 13
Rocky Raccoon 50 Mile Huntsville tejastrails.com/Rocky50.html
March 14
PartyFest 5k Run San Antonio, TX partyfestrun.com/location/ san_antonio 01.16 / austinfItmagazine.com
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Discover!
Q&A
Olympian Profile
Natasha Hastings Specialty: 400m, 4x400m Relay
What is your greatest achievement off the track? Finding and being okay with who I am. I feel like, having been an athlete my whole life, there were certain goals or a lifestyle that was expected. Because I was an athlete and I was under a microscope I felt like I was supposed to be a certain person. Coming into my womanhood, expressing and owning that is my biggest accomplishment. How do you think you’ve grown since your last Olympics? Well, I’m eight years older. I think what has helped
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me learn the most in my personal and athletic career is understanding that there are no mistakes and everything happens the way it’s supposed to. No matter what, it’s going to be okay. I’m going to be on the Olympic team this summer, but if I’m not, then I wasn’t supposed to and it’s okay! It could be a lot worse. Cherish the bad moments because there’s always a lesson to be learned. Favorite quote? Again, I have two. First, it’s the last thing I say to myself before I get into the blocks at every race: “I can do all things through Christ.” My other would be, “If you look good, you feel good. If you feel good, you run good.” That’s why I run in fake eyelashes and purple hair. What does life look like after track and field? I hope to be a wife and a mom. I also plan on maybe going back to school to be a chiropractor. And then I have a few other business endeavors I’d like to pursue, so add “entrepreneur” to the list. (P.S. She’s single & looking for Mr. Right!)
photos by Kevin Garner Photography
What is your greatest achievement on the track? I have two. The pinnacle for track is the Olympics, so having won a gold medal at the 2008 Olympics with the women’s 4x400m relay was awesome. Individually, it was winning the national championships in 2013. It was coming off of not making the Olympic team the year prior in addition to battling the adjustment to professional life. That was my breakthrough season and a big, confidence-boosting moment for me.
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Running the Cap10K means a lot to me. If you want to kick up your fitness in the new year, training for and finishing this beloved hometown race is a great start. -Michelle Patterson, Co-founder, ShakeWell Creative
4.10.16
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